BayWay CrossFit – CrossFit

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Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Step overs*

10 Good Mornings

10 Jumping Air Squat

10 Scap Circles

*Box Jumps in 2nd Round

Then Into…

1 ROUND

10 Box Jump Overs

10 BB RDL

10 Hollow Rocks

Strength – All

Deadlift (1×5 @ RPE 7

1×3 @ RPE 8

1×1+ @ RPE 9

Deadlifts*)

*Loading should be heavier from last week.

(Score is Weight)

Week 4 of 6

Strength | 5-3-1 Cycle

Workout – Performance

FOR TIME (Time)

40 Box Jump Overs (24/20)

20 Deadlifts (275/185)

30 Box Jump Overs

10 Deadlifts

(Score is Time)

KG BB: (125/85)

Workout – Fitness

FOR TIME (Time)

40 Box Jump Overs (24/20)

20 Deadlifts (185/135)

30 Box Jump Overs

10 Deadlifts

(Score is Time)

KG BB: (85/60)

Optional Finisher – All

FOR QUALITY (No Measure)

800/500 Alt. Box Step-Ups (24/20)*

Week 4 of 5 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)